The Benefits of Infrared Sauna Red Light Therapy - A Complete Guide

The Benefits of Infrared Sauna Red Light Therapy

Infrared sauna therapy has become an increasingly popular wellness trend in recent years. But what exactly is it, and what are the proposed benefits? Here is a complete guide to understanding infrared sauna red light therapy.

What is Infrared Light?

Infrared light is part of the electromagnetic light spectrum, with wavelengths longer than visible red light. It is invisible to the human eye. Infrared light is generated by most hot objects and is responsible for the warmth you feel from sources like sunlight, fire, and heat lamps.

Infrared light has the ability to penetrate human tissue more deeply than visible light. This allows it to efficiently heat the body directly rather than just heating the air. Infrared saunas take advantage of this effect to induce therapeutic sweating.

How Infrared Saunas Work

Infrared saunas use infrared light emitting heaters to warm the body directly. The heaters emit infrared radiation that is mostly in the mid-infrared range with wavelengths from 2.5-25 microns. This radiation is absorbed by the skin and converted to heat.

The infrared heaters warm the skin, which in turn warms the blood circulating underneath. As blood flow increases, more blood gets close to the skins surface, enabling efficient release of excess heat. This leads to a robust sweating response without heating the air to uncomfortably high temperatures.

Infrared saunas differ from traditional saunas in this direct heating method. Traditional saunas must heat the air to over 150F to induce sweating. An infrared sauna can achieve the same effect at a more tolerable temperature range of 110-130F.

The Proposed Benefits

Research into the benefits of infrared saunas is still in the early stages. However, proponents claim infrared therapy can provide the following wellness perks:

Detoxification

Sweating is one of the bodys ways of eliminating toxins. The profuse sweating induced by infrared saunas is said to help expel heavy metals, BPA, phthalates, and other harmful chemicals. However the evidence for this detoxification effect is limited.

Relaxation

The warmth from an infrared sauna can effectively mimic the feeling of relaxation. Just like sunbathing, infrared heat may promote rest by relaxing muscles and joints. This soothing environment may also facilitate mental relaxation.

Pain Relief

The heat from infrared therapy increases blood flow to muscles and joints. This improved circulation can help reduce common aches and pains. Some studies suggest infrared saunas may provide temporary relief for arthritis, muscle soreness, back pain, and chronic fatigue.

Heart Health

Sweating causes an increase in heart rate similar to exercise. Some evidence suggests regular infrared sauna use can improve cardiovascular fitness markers like blood pressure and endothelial function. However, saunas should not replace regular exercise.

Skin Health

Infrared light is thought to have anti-inflammatory and cell regeneration effects on skin. Red light specifically may boost collagen production and treat signs of UV damage when applied topically. However, whole-body infrared saunas have not been proven to directly improve skin health.

Weight Loss

A single infrared sauna session can burn up to 600 calories. This is why proponents often claim that regular use can help you lose weight. However, experts agree that any minor calorie burn from saunas is offset by post-sauna hunger. Saunas are not an effective weight loss strategy on their own.

Immunity

Frequent infrared therapy may help prevent sickness by triggering an artificial fever response. Studies show high body temperatures can help kill bacteria and viruses while also enhancing the disease-fighting effects of white blood cells and T-cells.

Anti-aging

The proposed anti-inflammatory benefits and collagen stimulation effects of infrared light may help reduce visible signs of aging when applied directly to the skin. However, there is no evidence that whole-body infrared saunas can provide anti-aging benefits.

Cell Health

Red light is thought to stimulate ATP (adenosine triphosphate) production in the mitochondria of cells. This may improve cell energy and activity. However, research on the long-term cell health benefits of infrared sauna use is needed.

Are Infrared Saunas Safe?

Infrared saunas are considered generally safe for most healthy adults when used appropriately. However, there are some important safety precautions to keep in mind.

Dehydration and Overheating

Prolonged intense sweating can lead to dehydration and dangerous elevations in core body temperature. Be sure to take frequent breaks and drink plenty of electrolyte-containing fluids like coconut water before and after your sauna session.

Medications and Supplements

The dehydration and cardiovascular effects of sauna use may interact poorly with certain medications like diuretics and beta blockers. Talk to your doctor before infrared sauna use if you take any chronic medications or supplements.

Children and Elderly

The core body temperatures of children and the elderly is more easily disrupted. Infrared therapy may not be appropriate for these populations without medical supervision.

Pregnancy

Elevated body temperatures from saunas can affect fetal development. Avoid infrared saunas during pregnancy unless approved by your OBGYN.

Medical Conditions

People with cardiovascular problems like uncontrolled high blood pressure should avoid infrared saunas without doctor approval. Other conditions like multiple sclerosis and lupus may also preclude safe sauna use in some cases.

Implanted Medical Devices

The electromagnetic energy from infrared saunas may interfere with implantable devices like pacemakers and defibrillators. Consult your cardiologist before using an infrared sauna if you have any internal medical devices.

Alcohol or Substance Use

Being under the influence of alcohol, medications, or recreational drugs while using an infrared sauna greatly increases the chance of overheating and dehydration. Never use a sauna while impaired.

How to Get Started with Infrared Therapy

New to infrared saunas? Here are some tips to safely and comfortably begin your wellness journey:

Start Slowly

When first starting out, begin with just 10-15 minutes of infrared light exposure. Slowly increase your sessions by 5-10 minutes at a time as your body adjusts.

Stay Hydrated

Drink at least 16 oz of electrolyte-rich fluids like coconut water before and after each sauna session. Avoid alcohol, caffeine, or sugary drinks which can promote dehydration.

Listen to Your Body

Pay attention to any warning signs like nausea, dizziness, or rapid heart rate. Exit the sauna immediately if you begin feeling unwell.

Shower Afterwards

Always rinse off after your sauna to wash away sweat and remove any dead skin cells or toxins released.

Relax and Unwind

Enjoy your infrared therapy to its fullest by allowing time before and after to relax. Soft music, meditation, or rest can enhance the experience.

Use Ethically and Responsibly

Dont use infrared saunas to avoid medical care or while under the influence of drugs or alcohol. Check with your doctor before use if you have any medical conditions.

The Takeaway

Infrared saunas utilize infrared wavelengths to induce deep, detoxifying sweats. Proponents believe regular use can promote relaxation, pain relief, heart health, skin improvement, weight loss, immunity boosting, anti-aging effects, and more. However, there is still limited evidence on their long-term health benefits.

Infrared therapy appears safe for most healthy adults when used carefully and responsibly

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.